Dieting and feeling weak

[peteefs]

This is the first time that i have ever dieted thats why there are so many questions.

I am into my 2nd week of the diet, my caloires are around 3000 40% protein 30% carbs 30% fats. trying to eat as clean as i can, no fizzy drinks, fast food etc. instead eating, fish, chicken, pots, veg, flaxseed oil, protein shake, drinking lots of water.


Generally day to day i am feeling a little tired/weak but the main problem is my workouts have been suffering, the weight that i was lifting has dropped and iam feeling weaker i.e 90kg bench press before for 6 reps now only hitting 80kg for 6 reps JUST. On the positive side i have lost 3lbs and a lot of bloatiness.
is this normal?
should i increase my calories so i can lift as before?
or just stay with it trying to do enough to maintain the muscle mass i have?

Any suggestions will help massively, cheers guys

 

[pintoca]

1000 karmas say you were eating LOTS of carbs before.

Your body simply need to get used to it. Again, if you are cutting on 3000 cals you must be a BIG guy. What are your stats?

 

[peteefs]

Correct- i must of been eating over 400g of carbs per day when i was benching 90kg
eating around 4500 kcals.

Iam 23, 6 foot, 185lbs at about 16% bodyfat (estimated)
natural ectomoph shape, small shoulder frame. want to lose 6%bf in next 10 weeks

Iam training 3 weights workout per week + 3 30 min cardio, iam very active in my job. even at 3000 caloires iam still feeling hungry, some days i get a little lower maybe to 2700.
Is the weakness a common problem and what can i do about it?

 

[Lifterforlife]

Agreed 100% with Pintoca. Done the cutting thing numerous times for contests, which is even more severe than a simple cut, and I challenge anyone to show me they actually increased in strength(natural athelete).

The first week isn't bad, the body doesn't know what is going on yet, still glycogen loaded, etc.

You will level out at some point, your body will adjust. It is usually a progression down, starting from your weakest lift you finally gained on last, this will be the first to drop. Your core lifts will be last, and take a bit longer, unless you dropped your carbs too fast.

 

[peteefs]

Thanks lifterforlife. i find that all the exercises that take massive amounts of energy are being hit, by about a 10% decrease like the deadlift, squat, bench press.

dumbbell curls, tricep pushdown etc are still fine.

So iam guessing this happens to a lot of people, what happens if the bench press (or what ever exercise) keeps on decreasing? would i need to change my training or diet?

 

[Lifterforlife]

Thanks lifterforlife. i find that all the exercises that take massive amounts of energy are being hit, by about a 10% decrease like the deadlift, squat, bench press.

dumbbell curls, tricep pushdown etc are still fine.

So iam guessing this happens to a lot of people, what happens if the bench press (or what ever exercise) keeps on decreasing? would i need to change my training or diet?

Intensity is the key to keeping muscle. If you are gong all out, the muscle will not really know it is a lighter weight.